CrossFit
CrossFit BFG – CrossFit Weightlifting 2 power snatch 1 hang squat snatch (6 sets ) Weightlifting Back squats (4×6 ) Metcon Metcon (No Measure) 20 Minute alternating Emom 1/ 14/18 cal row 2/ 1 round of cindy
Emom Madness
CrossFit BFG – EMOM Madness Metcon Metcon (No Measure) 1/ 12/16 cal row 2/ 10 burpees plus 10 dumbell step overs 3/ 50 Du 4/ rest 5 rounds
Barbell Club
CrossFit BFG – Barbell Club Weightlifting BIG Max out FRIYAAAYYYYYYY
CrossFit
CrossFit BFG – CrossFit Warm-up Metcon Metcon (Time) For time: 300m run 50 dumbbell deadlifts (22.5/15) 300m run 40 dumbbell squats 300m run 30 dumbbell power cleans 300m run 20 dumbbell thrusters 300m run 10 dumbbell clusters Metcon Metcon (Time) 3 rounds for time: 50’ handstand walk/ 5 wall climbs 15 handstand push-ups 15 push-ups…
CrossFit
CrossFit BFG – CrossFit Weightlifting 10 Minute emom 2 Snatch 70-80% plus 10 press ups Weightlifting OHS (4×8 ) Metcon Metcon (No Measure) 20/12 Cal Sprint 10 unbroken clean and jerks 60/42.5kg Rest 2 Minutes 4 rounds
CrossFit
CrossFit BFG – CrossFit Warm-up Gymnastics Rope climbs For time: 5 rope climbs ,15/12 cal bike 4 rope climbs, 15/12 cal bike 3 rope climbs, 15/12 cal bike 2 rope climbs, 15/12 cal bike 1 rope climb, 15/12 cal bike Weightlifting Deadlifts 5 sets of 10 reps (slow and controlled, no bouncing off the floor)…
CrossFit Endurance
CrossFit BFG – CrossFit Endurance WOD Metcon Metcon (No Measure) 40 Minute emom 1/ 5 power cleans 5 front squats 5 STOH 70/50kg 2/ 15/10 cal row plus 10 Russian swings 3/ 5-10 Bar muscle ups 4/ Max cal bike 5/ Rest
EMOM Madness
CrossFit BFG – EMOM Madness Metcon Metcon (No Measure) 10 minute emom 1/ 15/10 cal ski 2/ 80 du 1/ 15/10 cal bike 2/ 20 wall balls
Crossfit
CrossFit BFG – CrossFit Weightlifting Hang power clean Double (5×2 ) Weightlifting Push press double (5×2 ) Metcon Metcon (Time) 10,8,6,4,2 Burpee box jump overs Dumbell Hang squat cleans hspu
Barbell club
CrossFit BFG – Barbell Club Weightlifting 5×6 TnG Clean and jerks TnG Snatch OHS Lunges